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Messages - Joe

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361
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 25, 2025, 09:47:44 am »
Quote from: LBSS on March 25, 2025, 08:02:49 am
- run 1:01:08, 10.55 km
yep, definitely just slower in the morning. all systems not yet go. my fastest km on this run was 5:27, barely below my average pace for the long run on sunday, which i started in the late morning. i do a little bit of joint circles and leg swings before starting, perhaps i should try actually warming up for a few minutes and see if that makes a difference.

You'll be delighted that Magness has just put a video out on that is (a) about warming up and (b) is in new room (still blank walls, but at least they're not white!)

(my take is that if it's just an easy run, i'd just accept the slower pace rather than allow warming up to displace time that could be spent running)

362
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 24, 2025, 08:27:55 am »
24-03-25

Reverse Lunge
120 x 3, 3

OAC Negative
+8 x 1 [much better than previous sessions, full control all the way down, if not particularly slow)
+5 x 1

One Arm Hanging Shrug
+10 x 7 [grip the limiter, really, was too lazy to chalk]

Incline Bench
80 x 4
70 x 7 + 60 x 5

Incline Curl
22.5 x 11, 9

Side Bend
55 x 9

DB OHP
27.5 x 6

Wide Pullup
+20 x 9 + BWx8

Ab Mat
24 x 13 + 8x8 + BWx10

Run - 3.2km, 22 mins

Notes

Have got very efficient with the lifting (session takes like 35 mins), so threw the slow easy short run in there just to get some more time on feet.

363
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 23, 2025, 09:13:29 am »
23-03-25

Run - 13.22k in 1:17:53

OL Calf Raise
+24 x 7+6+5+4

Notes

Had vaguely intended for this run to be longer than last week's long run, but ended up basically the same. TBH I don't rly trust the phone GPS beyond like 90% accuracy, should just start using the watch regularly now that I got its GPS issues sorted out.

Expected it to rain so wore my shell jacket. Instead it was just muggy so I wore it around my waist, which was kind of annoying.

Three weeks in a row with ~39km volume. May try to push that up a little bit this coming week.

364
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 23, 2025, 09:12:28 am »
Quote from: LBSS on March 22, 2025, 10:23:04 am
- parkrun
-- warm up
-- race 5k in 19:41 (watch), 19:37 (official)
-- cool down
ran hard - last 800m breaths were one per step - but didn't absolutely kill myself, so i'm pleased with this. pretty sure the watch time ties my all-time PR and official time is certainly an all-time PR. the course is advertised as being flat but it's really slightly downhill on the out and slightly uphill on the back, and there was also a ~10 mph headwind on the way back. so keeping even pace for every km was a win. also, my last run was less than 24 hours ago and i did a hard interval workout on wednesday, so it's not like i was tapering.

per jack daniels' formula, threshold pace is 4:12, interval pace 3:52, rep pace is 3:37. good to have in mind. of course, modern thinking is that sticking to a given pace isn't the best because it doesn't take into account variable conditions, whether internal or external. but i'm so comparatively slow and so very much just muddling along that i think they're probably good enough benchmarks. confirms the shape i thought i was in, as well, which is nice.

later

- climb x ~1 hour
- paused push up x 10,10,10
wife was going to the gym anyway so i tagged along. first time climbing in almost two weeks, it showed a little. felt the muscles in my right middle and ring fingers start to get irritated, called it quits.

  :ibrunning: :highfive: Congrats on the PR!

365
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 22, 2025, 12:51:50 pm »
21-03-25

Run - 6km in 40 mins

22-03-25

EZ Curl
2 sets @ 42.5
1 set @ 37.5

EZ Tricep Ext
2 sets @ 42.5
1 set @ 37.5

DB Planche Raise
1 set @ 7.5 with bench flat
1 set @ 7.5 with bench inlince, drop set @ 5

Ab mat drop set
24 -> 8 -> BW

Bike 22 mins

Notes

Really easy effort yesterday, had a couple of niggles that have all cleared up today. Still felt I should give stuff a little bit of rest today, so did some vanity work + a bike.

Could be fun to work towards planche so tried those out. Flat gets more stretch so better for general strength, but if you set up an incline you can make the hard point be at exactly the same joint angle you use for a tuck planche etc [within the bounds of how small the gaps in your incline options are]. Very hard to keep shoulders protracted, but ain't going to say no to some serratus hypertrophy if that comes of this.

366
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 20, 2025, 08:03:22 am »
20-03-25

RDL
140 x 5, 3

Rev Nord
+15 x 9, 7

OAC Negative
+8 x 1 [similar to last time]
BW x 2 [R 30s L 30s repeat]

Lateral Raise
22.5 x 12, 10

Incline Bench
75 x 7, 4 + 60x5

Incline Curl
22.5 x 15, 11

Ab Mat
+24 x 9, 8

DB OHP
27.5 x 7

Side Bend
55 x 6

Wide Grip Pullup
+20 x 8 + BWx7

Notes

No soreness from yesterday, even in calves, which is a nice surprise.

My lats do get a bit of a pump from RDLs which saves warmup time for OAC negative buts I guess hurts performance. Still, if I'm not doing much leg volume I'm going to put it first to avoid skipping or half-assing it.

Tbh not _loving_ lifting atm but not going to stop it b/c I don't want to lose what I've gained and it's good for me generally. 2x week is good and keeps me from over-doing running etc. Probably just a phase, since I always get over-excited when I add a new thing. Bringing back OAC negatives is defo a subconscious ploy to keep myself excited for lifting, though,

Also, looked at my blood test results again and my HDL is higher than my LDL. Looks like being 98%+ vegetarian is working, suck it carnivores.

367
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 19, 2025, 08:33:23 am »
19-03-25

Run - 3 x 2k on, 1 min off @ "comfortable hard" effort [9:41, 9:33, 9:32]
+ warm up and cool down shuffling for 9.81k total

Single Leg Calf Raise
+16 x 10+6+4 + BWx10 [RLRL etc no rest]

Notes

Plan was 3 x 9' on / 1' off, but despite setting up the intervals on my watch, I just accidentally selected normal run mode. Realised after the watch ticked off a second km rep during the first interval. Luckily the timings basically line up perfectly.

The effort level was somewhere under threshold, 'comfortably hard', sort of the "minimum level where I have to mouth breath" etc. Per watch, HR for reps was ~163, 166, 170, which seems about right if my max HR is still in the low 190s.

Felt good after the last rep, effort was still comfortable and was happy to keep on jogging, and by the time I was home I basically felt fresh as if I'd just done an easy run.

Calf raises for achilles protection and some running economy benefit. I feel like running the day _after_ doing this would suck, so aiming to regularly do them day before a non-running day. Done barefoot and off the end of a step to (a) get some foot strengthening in (defo felt the muscles in the arch working towards the end, so that's good) and (b) to get a good stretch

ETA: left watch on windowsill to find location before run and that fixed any issues i was having. huzzah

368
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 18, 2025, 08:31:06 am »
18-03-25

Run - 10.07km, 57:11

Stopped at ~7.5km to do 2 x 15 pogo hops + 4 x short hill sprints

Quote from: LBSS on March 17, 2025, 08:37:42 am
you should do the race.

This was enough peer pressure to get me to sign up for the June 5k and also an October half. Both are on very boring courses (one is literally in the park I do about half my miles in, and the other is like 5 laps of a single park)

Notes

Had to get a blood test done for a change in medication. Told them I exercise a lot so my ck levels are always elevated, and they said this wa common so they stopped testing for that. Instead my aspartate transferase level was mildly elevated. Maybe a long run + OAC eccentrics day before and of a blood test not the smartest idea on my end, but ugh now they want me to do another test. Guess I'll try to time it around a deload if necessary.

Finally remembered about PB2/PBFit. God tier addition to oats. For this kind of application where I am content with a homogenous/stirred-through result, I prefer it to actual peanut butter (!).

369
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 17, 2025, 08:12:36 am »
17-03-25

Reverse Lunge
120 x 3, 2

OAC Negative
+5 x 1
+8 x 1 + BW x 1 [R 30s rest, L 30s rest, repeat]

Incline Bench
75 x 6, 4 + 60 x 5

Incline Curl
22.5 x 11, 9

Ab Mat Crunch
+16 x 11, 10

Seated DB OHP
30s x 4

Lateral Raise
22.5 x 9

Side Bend
50 x 8

Wide Pullup
+20 x 7 + BWx6

Notes

Legs defo tired day after a longer run like that. Trying to decide whether to consciously increase food intake or just stick to eating to appetite and letting weight drift down. It's not like I've been hungry lately, still eating to satiety and having snacks when I want them.

+8 OAC negative a little bit too fast in the bottom half of the ROM, hence the extra rep with BW afterwards. Surprisingly little soreness from when I first did these.

Considering signing up for a 5k in June just to have something to build towards. That's far enough away that I would still be able to have a like 4-6 week training block in the run up while still having 6-8 weeks to just build basic endurance and resilience.

Bought an ab mat to try to motivate myself to do some ab work.

370
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 16, 2025, 09:01:57 am »
16-03-25

Run - 13.45k, 1:09:33

Notes
 
Perfect conditions today. Genuinely same RPE as the Thursday plod but 90s per KM faster

371
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 14, 2025, 08:28:24 am »
14-03-25

RDL
90 x 5

Rev Nord
BW x 5

OAC Negative
BW x 1
+5kg x 1

Incline Bench
75 x 5, 4
70 x 5

Incline Curl
20 x 14, 13

OHP
50 x 7 + 5 push presses

Wide Grip Pullup
+15 x 8 + BW x 5

Tricep Ext
47.5 x 4

Bike x 20 mins

Notes

Legs feeling pretty beat up from the increase in running volume so basically a deload for them.

Felt like bringing back OAC-specific stuff. BW has slid down a bit with increase in running, so that hopefully allays any joint pains I sometimes get with it. CBA to time the reps or anything, but they were nice and controlled negatives all the way down.

372
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 13, 2025, 08:26:38 am »
13-03-25

Run - 7.4k, 49:44

Notes

Real zone 1 effort here, feeling somewhat sore/tired. Probs a bit aggressive with the running increase so far but will pay attention

Also, I basically only run in half tights b/c of my lifting-induced thighs. Really does seem to be a "get what you pay for" area, since my very expensive Soar pairs are just night-and-day better than the cheaper (but still expensive) Janji or the even more affordable Brooks pairs.

373
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 12, 2025, 08:39:09 am »
12-03-25

Run - 10.17k, 1:01:27

4 x very short hill sprints about 7k in with a decent length walking rest.


Notes

Watched a couple of Magness videos and if he and Nate Jenkins (https://nateruns.blogspot.com/p/my-training-guidelines.html) and Renato Canova agree on some sprinting being important, then I guess I'll make the effort to include it.

First run in pair of Vomero 17s I got cheap. Wow these are comfy, smoothest shoes I can remember running in other than the Escalantes I had back in 2017/18 (the newer Escalantes are less to my taste, and I don't love the Hoka Cliftons that I'd been using for most runs lately).

374
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 11, 2025, 08:51:00 am »
11-03-25

Reverse Lunge
130 x 1
110 x 5

Lateral
25 x 14, 12
22.25 x 13

Incline Bench
70 x 9, 6 + 60x5

Incline Curl
22.5 x 9, 8, 6

Lat Prayer
45 x 8, 6 + 35x9

Pushdown
45 x 11, 9 + 35x8

Wide Grip Pullup
+20 x 8

Notes

Woke up with a bad head+neck ache both today and yesterday. Where yesterday's run alleviated the headache, lifting made it like 20% worse. Curls in particular felt awful for some reason (probably b/c they're the "smallest" movement so require not enough focus to distract from the pain?)

Calves brutally sore today. Guess it comes with intervals wearing old-school minimal road race shoes.

375
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 10, 2025, 08:23:39 am »
10-03-25

Run - 4 x 1.07k w/ 2min walk rest [4:15, 4:26, 4:31, 4:24]

total ~8.15k

Notes

Oops too fast first rep. Watch really struggled here so the reps.

The weird distance is because that's the length of a nice loop in my local park.

To celebrate the absence of hip pain, I wore for this run the shoes I bought for the 2018 Edinburgh Half Marathon that I didn't get to run. I have literally never worn these shoes before, they still had the tag. They're an amusing relic of the previous era of fast shoe design, probably roughly the last gen of minimal road racing shoes. They weigh nothing and are firm AF. I've never experienced modern super shoes, but I guess if I keep this up long enough to race something long, I might pick up a pair. A functional watch that can play music is probably a bigger priority. Oh, and a water bottle (ty for rec, lbss).


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